ETAC

S w/u
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20x Heel Elevated GS
20x DB Row
10x Hanging Knee Tucks
3rds in <10min
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W2H Front Sqt
4x5 Tempo front squat 5sec lower 2sec pause explosive reset
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4x6 Snatch grip RDL
4x6 MRB Knee ER
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10min AMRAP:
5x 2sec Pause Pull up
60m Farmers Carry
45sec BW Walking Lunges
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2k Row/ski